Week 1 - "Butt & Gut" challenge

Our December workouts will focus on toning our butt and shaping our gut! We have put together a variety of moves that concentrate on these muscles, while integrating cardio and some upper body for a total body workout!

Post your thoughts on these workouts in our VIP Facebook group. #buttandgut!


Day 1: HIIT (High Intensity Interval Training)

Equipment needed: Heavy weights

Time: 25 minutes

  • Weighted squats
  • Pushups or knee pushups
  • Plank jacks
  • Ski abs (Watch this video to learn how!)
  • Squat jacks
  • Weighted alternating lunges

Complete 20 reps of each move and rest for 1 minute between each round. Complete 4 sets.


Day 2: 10-8-6-4

Equipment needed: None

Time: 20-25 minutes

  • Reverse lunges with front kicks
  • Lateral ski jumps
  • Plank hip dips
  • Reverse lunge with twist (Watch this video to learn how!)
  • Air jacks (or jumping jacks)

Complete 10 reps of each move, then 8 reps, 6 reps, and 4 reps. Then work your way back up to 10.

BONUS: Complete two sets!


Day 3: Crazy 8's

Equipment needed: Light, medium, and heavy weights

Time: 20-25 minutes

  • Plank rows (or standing bent-over rows)
  • Calf raises to overhead tricep extensions
  • Crunches (bonus if you use a medium weight!)
  • Squats to overhead presses
  • Deadlifts to bicep curls

Complete 24 reps of each move (First 8 reps: Heavy weights; Second 8 reps: Medium weights; Last 8 reps: Light weights). Complete 3 sets.


Day 4: Tabata

Equipment needed: None

Time: 25 minutes

  • Jumping jacks
  • Mountain climbers
  • Sumo squats
  • Butt kicks
  • Squat jumps

Complete each move for 45 seconds, with a 15 second rest in between. Complete 5 sets.


Day 5: 30's

Equipment needed: Heavy weights

Time: 16 minutes

  • Round 1
    • Burpees
    • Weighted squat pulses
    • V-ups
  • Round 2
    • Mountain climbers
    • Weighted lunges
    • Frog crunches (Watch this video to learn how!)

Complete each move in Round 1 for 30 seconds with no break in between. Take a 30 second rest. Complete each move in Round 2 for 30 seconds with no break in between. Take a 30 second rest. Complete 4 sets.


Day 6: Cardio of choice + Abs

Equipment needed: None

Time: 35 minutes

Complete 30 minutes of your favorite cardio - biking, jogging, or brisk walking!

Abs

  • Bicycle crunches
  • Elbow plank
  • Russian twists
  • Side plank right
  • Side plank left

Complete each move for 30 seconds with no break in between. Complete 2 sets.


Day 7: Rest day or yoga

You've worked hard this week - feel free to honor your body with a day of rest! If you are looking for some extra stretching or good use a little mind/body relaxation, try this Yoga for Beginners video on YouTube!